How to exercise after breast cancer..and why you should

Yesterday, October 1st, saw the start of breast cancer awareness month. To mark the day, and in the lead up to Breast Health Day on October 15th, Europa Donna Ireland hosted a talk on breast cancer and exercise with professional fitness trainer, Vanessa Reid, at the Central Hotel, Dublin.

Vanessa was accompanied by breast cancer survivor, Linda, who is working with Vanessa to regain her confidence and range of movement following muscle and nerve damage as a result of surgery. Both emphasised the importance of learning the correct exercise technique, as without it, the risk of injury is high.

Linda told us how much her confidence has grown since working with Vanessa, who favours a step by step incremental approach to building up strength and confidence. “Play to your strengths” advised Vanessa, when discussing which exercise is best suited to breast cancer survivors. Choose an exercise that you will enjoy and stick with. Women seem to do better when exercising in a group, so consider joining a class, or working out with a friend.

Common barriers to establishing an exercise routine include pain after surgery, worries of “not doing it right”, restricted range of movement, and confusion over conflicting advice on the correct exercise to do. Concerns about developing lymphedma can also be a significant barrier to exercising, not helped by different reports of what should/shouldn’t be done to prevent it. Vanessa had good advice on how the correct exercise can help prevent the development of lymphdema and assist with recovery if affected. She also emphasized the importance of correct breathing techniques in lymphedema management. Vanessa believes that learning diaphragmatic breathing is the first part of foundation training for exercise. (Lymphedema is a common, chronic condition that often develops after breast surgery involving removal or damage to the lymph nods in the armpit. It occurs when excess lymphatic fluid accumulates, leading to swelling, rash, redness and blistering that causes tenderness, numbness, or aching in the arm, chest wall and breast).

Both women are passionate advocates for the role exercise plays in recovery from breast cancer. Unfortunately we ran out of time to answer everyone’s questions, but Vanessa has kindly agreed to answer any questions you may have on the Europa Donna Ireland Facebook page. Just leave a comment and she will get back to you during the week.

27 thoughts on “How to exercise after breast cancer..and why you should”

Thank you Marie for highlighting the importance of exercise. We need more Vanessa’s out there! I encourage readers to visit http://www.caranovybennewitz.com/ if they are looking for some more information on how to get started 🙂

thanks Cara.. we had a discussion last night on how much we need more access to information here in Ireland on the topic. We both mentioned how we get so much for our info from US online sources.. hoping we can change that.

This is such good information, Marie. Exercise has been my go-to stress reliever since my diagnosis, and every time I was sidelined by infection or another surgery, I was itchi g to get back to it. The lymphedema dilemma is a serious one, and I worry about that a lot (especially on the tennis court!). I’m so glad Vanessa and Linda are living by example and showing the rest of us the way.

How wonderful that lymphedema is being addressed in this forum! I’m always impressed when that condition is mentioned at all, let alone in the context of exercise. No longer are we advised to take it easy to reduce the risk of lymphedema or avoid its complications if we develop it. Exercise is an important component, and deep abdominal breathing essential in getting the lymphatics moving. Thanks for this educational post. xox

So great to know women are getting the right info about lymphedema. I’m a fanatic about wearing my sleeve when I work out and when I fly, but I never see anyone else wearing a sleeve. In the last month I’ve been in two of the largest airports in the world and didn’t notice another woman with a sleeve on. Never do. I wonder if they don’t know about the risk flying poses for those who’ve had lymph nodes removed, or if they don’t take it seriously?
XOXOXO,
Brenda

". . .and the world cannot be discovered by a journey of miles, no matter how long, but only by a spiritual journey, a journey of one inch, very arduous and humbling and JOYFUL, by which we arrive at the ground at our own feet, and learn to be at home."
Wendell Berry